The Paleo Diet has become very popular over the last several years. For some the attraction is the potential for weight loss, for others it’s the return to a more basic diet that avoids processed foods.
“Paleo” is short for Paleolithic, the period in Earth’s history dating from 2.6 million years ago to 10,000 BCE—the Stone Age. The theory behind the Paleo (or “caveman”) diet is that the human body’s needs haven’t changed in the last 2 ½ million years and our diets should be like our ancestors’: meats and fish, regional produce, legumes, seeds, and nuts. Very few complex carbohydrates, no processed food, no refined sugar.
The benefits of the Paleo diet—even on a short-term basis—have been proven: decreased blood pressure, greater glucose tolerance, cholesterol balance, regulated blood sugar levels, weight loss, and lowering risk for heart disease.(1)
There is plenty of research available to determine if the Paleo diet is appropriate for you.
We’ve put together a 2-week menu for you to try; whether you pick and choose or do the whole thing is up to you.
We think you’ll notice a difference in how you feel. Simply click on the recipes’ names for instructions!
Week 1 – Monday
Breakfast: Sweet and Savoury Blueberry Tortilla
Lunch: Chicken Salad Wraps
A separate Paleo wrap recipe can be found here. Real free range chicken with celery for fiber and digestion and mustard for a little bit of bite with vitamins, minerals, and phytonutrients found to fight cancer.
Dinner: One-pan Tuscan Port Chops
Week 1 – Tuesday
Breakfast: Apple, Leek, and Bacon Sausages
Make the sausages in advance and keep them in the freezer for whenever you want a quick and tasty homemade protein. Leeks contain lutein, an antioxidant especially supportive of eye health; molasses provides a little mineral sweetness to keep you regular; apple for fiber and vitamin C.
Lunch: Cauliflower Fried Rice
Cauliflower is in the family of cruciferous vegetables, high in vitamin C, antioxidants, and anti-inflammatory phytonutrients.
Dinner: Cashew Chicken
Cashews contain antibacterials that fight tooth decay, acne, and pneumonia.
Week 1 – Wednesday
Breakfast: 2-ingredient Sweet Potato Pancakes
Lunch: Twisted Tuna Salad
Dinner: Paleo Lasagne
Using zucchini instead of pasta replaces complex carbohydrates with a much more nutritious structure for the other yummy stuff.
Week 1 – Thursday
Breakfast: Salmon Eggs Benedict
Easy to make with an appetizing presentation, a great dish to share. The variety of color in the vegetables makes this so, each contributing its unique set of vitamins and phytonutrients.
Dinner: Spaghetti Squash Chow Mein
This dish satisfies the yen for Asian food but is much better for you sans monosodium glutamate and starchy rice.
Week 1 – Friday
Breakfast: Paleo Bacon Pancakes
Bananas are loaded with potassium and negate the need for additional sweeteners. Coconut flour delivers the healthy fats of coconut without grain drain. Nutritional information – Calories: 500, Carbohydrates: 12 grams, Fat: 24 grams, Protein: 28 grams.
Lunch: Lamb and Eggplant Soup
Most soups and stews taste better the second day—this is no exception. It takes a while to prepare, so that’s all the more reason to make it the day before you plan to serve. Eggplant delivers fiber, vitamins B and K, a slew of minerals, and antioxidants.(2)
Dinner: Moroccan-style Slow-cooked Lamb
Any leftover lamb from lunch can be used for dinner! Coriander adds savory warmth while delivering antibacterial and anti-inflammatory benefits.
Week 1 – Saturday
Breakfast: Twice-baked Sweet Potatoes
Sweet potatoes aren’t really potatoes and are way more nutritious—combined with bacon, it dances in your mouth.
Lunch: Pesto Egg Salad Wraps
Collard greens are a little tough to eat raw but their density makes them perfect for wrapping around other foods. You’ll get a rich dose of calcium, vitamins B6 and C, and all your vitamin A for the day.
Dinner: Tomato and Avocado Burgers
Using tomato halves instead of a bun, these are much prettier (and messier!) to eat than your average barbecue fare.
Week 1 – Sunday
Breakfast: Paleo Fry-up
Perfect for a Sunday morning: an easy-bake comfort food dish that won’t leave you feeling like you swallowed a bag of plaster. Lots of garlic to help your liver and head if you imbibe a little too much the night before.(3)
Versatile to include whatever vegetables you have on hand with a delicious tomato vinaigrette, this is a colorful and tasty way to get an extensive variety of phytonutrients.
Dinner: Grilled Lobster
Cilantro’s unique flavor is a staple of Mexican cooking. This is a succulent dish with a kick.
Week 2 – Monday
Breakfast: Cinnamon Vanilla Muffins
Make a bunch over the weekend to enjoy during the week for a filling light breakfast or snack that won’t cause a mid-morning crash.
Who says slaw has to be made out of cabbage? Lots of people ditch the stalks from broccoli—use it to make slaw instead.
Dinner: The Bomb Chili
You may use your choice of meat or a combination. Loaded with protein and a (now-not-so-secret ingredient) shot of raw cocoa powder to add a smoky flavor and a blast of antioxidants.
Week 2 – Tuesday
Breakfast: Green Smoothie
You’ve been waiting for this—a Paleo smoothie. Loaded with fiber and not too sweet, this thick drink will keep you full all morning.
Use the florets you cut from the stalks for the slaw! Cashews add texture, crunch, and tryptophan to keep you in a good mood.
Salsa doesn’t have to be made with tomatoes—an avocado sauce is a cooling topper to this mildly spiced protein with cumin and chili. Try using black seed cumin to get a multitude of health benefits.
Week 2 – Wednesday
Breakfast: Coconut Pecan Breakfast Bars
These bars can be frozen and eaten whenever you want a quick breakfast or afternoon snack.
Lunch: Mini Frittatas
Cute with a delightful texture, you can have as many as you like for an easy-to-eat lunch. Use home-cooked meat bites rather than the processed deli meat in the recipe to avoid additives, preservatives, and high doses of sodium.
Dinner: Beef and Bok Choy Stir Fry
Another delicious one-pan meal, you won’t miss the rice.
Week 2 – Thursday
Breakfast: Choco Paleo Bars
No one can resist a good burger, no matter what it’s made of.
Dinner: Paleo Pulled Pork
Slow cooked in a crock pot, this is a great week-day dinner that’ll be hot and ready when you get home from work.
Week 2 – Friday
Breakfast: Immune-boosting Blueberry Smoothie
Blueberries: an antioxidant slam dunk.
Lunch: Sushi Rolls
Rice (not fish) is the primary ingredient in sushi rolls made at a restaurant. These are easy to eat and much more satisfying without the rice filler.
A curry-lover’s delight.
Week 2 – Saturday
Breakfast: Banana Bread Parfait
It’s the texture and mouth feel of grains that are so appealing, not necessarily the grain itself. This grain-free bread is made with almond meal, making it dense and filling while providing the goodness of almonds. Try making your own almond milk for better flavor and greater nutrition than store-bought, which is mostly water, sugar, and various vegetable gums.
Lunch: Zucchini “Pasta” Pesto
There’s nothing like homemade pesto loaded with basil and garlic…mmmm.
Dinner: Sweet Potato Gnocchi
Don’t be intimidated about rolling your own. This recipe is time-consuming but a delightful activity on a stormy Saturday.
Week 2 – Sunday
Breakfast: Breakfast Biscuit Sandwiches
Move WAY over, McMuffin.
Lunch: Paleo Buffalo Chicken Soup
A hearty and warming soup. Frank’s RedHot is one of the few sauces you can buy at most grocery stores that doesn’t contain corn syrup, artificial somethings, and preservatives.
Dinner: Shrimp and Asparagus Stir Fry
Lemon sauce accents the fish; using the zest accents the healthful impact.